Sunday, April 10, 2016

12 Amazing excercises

Photos by Lauren Zaser for BuzzFeed / Design by Chris Ritter for BuzzFeed

You can work out pretty much anywhere using bodyweight exercise moves.

Bodyweight exercises are moves that
use only your body’s weight as resistance, such as pushups and lunges —
no equipment needed. They’re a staple in many high-intensity circuit
training (HICT) workouts. HICT workouts are intense and quick —
like crazy quick. Like, you do them in less than 30 minutes quick. That
means you can get in great shape without going to the gym, spending hours working out, or using any workout equipment at all. (Seriously; it’s science.) You’ve just gotta know the right moves.

BuzzFeed Life reached out to personal trainer and exercise physiologist Albert Matheny, C.S.C.S., founder of SoHo Strength Lab, and asked him to come up with a list of 12 exercise moves that are essential for anyone who wants to be able to do a workout anywhere and anytime. He also came up with nine different workouts that are various combinations of these moves. But you can think of these 12 moves as the building blocks for tons of variations of quick, do-anywhere HICT workouts.
Some of these moves have instructions for how to make them easier and
others don’t. For the moves that don’t have “make it easier”
instructions, just perform the movements as well as you can. Know that
it’s better to do just a few reps of each movement perfectly, rather
than doing many reps of the movements wrong. Cool!

1. Pushup

Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.

Do
Place your hands directly under your shoulders.
Position your feet hip-width apart.
Maintain a plank position; your body should be in a straight line from from the back of your head to your hips.
Keep your neck neutral, keeping it in line with your shoulders.
As you lower, keep your elbows close to your body.

Don’t
Let your butt sag or stick up.
Tilt your head up or tuck it in.
Allow your shoulders to come towards your ears.Make it easier
Widen the distance between your feet for better stability.
Or perform the pushup as described above, but rather than starting in
and returning to a plank position, do the pushup with your knees
touching the ground. Just make sure to keep your back and thighs in a
straight line.

2. Plank

Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.

Do
Plant your hands under your shoulders, or slightly wider apart.
Squeeze your glutes. (That would be your butt.)
Keep your body in a straight line from the top of your head through your feet.
Tighten your core.
Tuck your chin.
Fix your gaze on the floor, either between or just beyond your hands.

Don’t
Let your butt lift or sag.
Lift your head.
Hold the position if your form is suffering — the only good exercise move is one that you do right.Make it easier
Hold the position for a shorter period of time.

3. Glute Bridge

Photos by Lauren Zaser for BuzzFeed / Design by Chris Ritter for BuzzFeed

Don’t
Stop contracting your abs.
Push your hips so high that the neutral position of your hips and back becomes compromised.

4. Spider Lunge

Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.

Do
Start in the top of a pushup position.
Bring your right foot to the outside of your right hand.
Land with a flat foot.
Bring your foot back to the starting position.
Repeat on other side.
Maintain a strong plank position throughout.

5. Plank Tap

Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.

Do
Begin in a plank position.
Lightly tap your left shoulder with your right hand.
Return your hands to the plank position.
Alternate on the other side.
Maintain a strong plank position with a tight core and glutes throughout.

Don’t
Allow your weight to shift as you tap your shoulders.

6. Squat

Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.

Do
Position your feet somewhere between hip- and shoulder-width apart.
Turn your toes out as needed to accommodate flexibility through the movement.
Keep your chest tall.
Look ahead and slightly up.
Be sure your knees are tracking in line with your toes.
Squat as deep as your flexibility allows.

8. Squat Jump

Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.

Do
Squat until your thighs are parallel with the floor.
Keep your chest up.
Hold your arms straight in front of you as you squat, pushing them behind your back as you jump.
Jump as high as you can.
Exhale as you jump.
Land softly.

Don’t
Reach for the floor by leading with your fingertips, which causes your
back to round — instead, focus on keeping the back flat and hinging at
the hips.
Try to touch the floor if your flexibility will not allow it.
Alternate legs between each rep — stick to one leg per set, and then switch to the other leg for the next set.

11. Reverse Lunge

Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.

12. Walkout

Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.

Do
Keep your legs as straight as your flexibility allows.
Keep your back flat.
Bend at the waist and place your hands on the floor in front of you.
Maintain a tight core as you walk your hands forward until you’re in plank position and then backward to standing.
Push your hips as high as possible and press your heels into the ground as you walk your hands back in.

Don’t
Walk your hands past the pushup position.
Allow your hips to sag below neutral.
Sway side to side from your hips.
Bring your shoulders up toward your ears.Make it easier
Bend your knees slightly if you’re unable to reach the ground, with the
goal of increasing your flexibility over time and working toward
straight legs.

Or you can learn how to mix and match the moves to make your own DIY bodyweight workout. Here’s how, with some examples below:

Choose exercises that won’t have you using the same muscle groups one
after the other. For example, if you choose two movements that mostly
tax the upper body (like a plank and pushups) and two that mostly
challenge the lower body (say squat jumps and lunges), you’d want to
alternate the upper- and lower-body moves: plank, squat jumps, pushups,
lunges. Use one of these three formats created by Matheny (and see
examples for each one below). Remember, each movement must be performed
properly and with full range of motion.

Photos by Lauren Zaser for BuzzFeed / Design by Chris Ritter for BuzzFeed

00:30

Format B.

You’ll need 4 exercise moves total
for this type, and you break them apart into 2 moves for PART A
MINI-CIRCUIT and PART B MINI-CIRCUIT. Then you do 10 reps of each move
in a mini-circuit, repeat the mini-circuit 8 times. Rest, and move on to
the next mini-circuit. It looks like this: